Relaxation techniques

Your body’s fight-or-flight response is a stress response that prepares it to act quickly in case of danger. However, everyday stressors can cause prolonged activation of this response, which has serious adverse health effects. The following relaxation techniques can be used to stimulate a relaxation response, mitigating unnecessary stress.

Deep breathing exercises. These breathing exercises improve the oxygen transfer to the blood and improve the delivery of nutrients throughout your body. Take deep breaths from within your abdomen, to fill your lungs with as much oxygen as possible. This will slow your heart rate and causes your blood pressure to drop. Deep breathing also decreases tension within your body, making you feel calmer.

Progressive muscle relaxation exercises. These exercises tense and subsequently relax the muscle groups of your body one by one. The process helps you to recognize the difference between tensed up and relaxed muscles, which makes you more aware of the physical sensations that are caused by stress.

Meditation. Meditation exercises can help you focus your mind. They eliminate distracting thoughts, which are a foundation for stress. You can perform many types of mediation, such as guided meditation, mantra meditation, and mindfulness. Most types of meditation take place in a quiet setting and include focussed attention and slow breathing. Some benefits of meditation are a reduction of negative emotions, a better handle on stress, and increased self-awareness.